Carotene benefits include better vision, a stronger immune system, healthier skin, and inhibited growth of cancer cells. Read on to find more about the yummy foods carotene is found in, and how it can benefit you. Plus: Test your supplement IQ...

How Do Carotenoids Work?

Scientists have discovered about 600 different carotenoids, but there are only 6 that have been found to be highly beneficial in the human body. These are alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin, and zeaxanthin.

Carotenoids are a type of phytochemical (functional nutrient) found in plants, often in the most nutritious vegetables. They provide the pigments to red, yellow and orange fruits and vegetables. These plant pigments work with chlorophyll, the green plant pigment, during photosynthesis, the process of turning light into energy. Not only do carotenoids act as photo receptors for photosynthesis, they also act as antioxidants, protecting the plant from UV radiation. In our bodies, these carotenoids do the same thing. They protect our eyes from UV damage and our cells from free radical damage.

These compounds are non-essential nutrients (meaning they are not required for life) that have been found to decrease the risk of a number of diseases when taken in high amounts.

Research suggests that these nutrients in vegetables can protect against cataracts, Alzheimer's, dementia, cancer, heart disease, and type 2 diabetes.

Carotenoids are fat-soluble, which means that an amount of dietary fat must be present during digestion in order for the nutrients to be absorbed into the body.

Once they are absorbed, they are transported throughout the body on lipoproteins, including LDL cholesterol (Low Density Lipoproteins).

The antioxidant properties of carotenoids help to inhibit the oxidation of the LDL cholesterol that it's attached to for transport.

Oxidation of LDL cholesterol leads to a build-up of plaque in the body, which is a risk factor for cardiovascular disease. By acting as antioxidants, carotenoids protect your body against harmful diseases.

Since some carotenoids can be converted into vitamin A, they are a popular topic in vitamin supplementation. Vitamin A is one of four fat-soluble vitamins that can be toxic if taken in excess. Carotenoids provide only the pre-cursor to vitamin A, not the actual vitamin, so our bodies can use just enough of it to biochemically convert into vitamin A, and then dispose of the rest. This prevents any toxicity.

How Can I Make the Most Out of Carotenoids?

Carotenoids are abundant in nutritious vegetables and fruits and when taken along with other antioxidants, such as vitamin C, which is also found in these foods, carotenoids work even better. There are no recommendations given for carotenoids, but experts advise that you should eat at least 5 portions of fruits and vegetables every day.

Make sure to select variety when choosing different plant foods and remember that more deeply colored fruits and vegetables will be much denser in nutrients. Here are great nutritious vegetables and other great food sources containing different carotenoids:

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